Legion Protocol - Subscription
Praetorian Human Performance
Functional Fitness, Functional TrainingLegion Protocol is a hybrid performance system built for those who want to do more — move faster, lift stronger, and endure longer. This is not random functional fitness. This is not scattered conditioning. This is structured, purposeful training designed to build a complete engine. At its core, Legion Protocol blends strength, running, and conditioning into a system that develops real-world work capacity — the ability to perform, recover, and repeat under fatigue. Built with the demands of functional fitness and HYROX-style events in mind, this program prepares you to handle mixed modal efforts with confidence. Whether it’s running under fatigue, transitioning between movements, or sustaining output across longer efforts — you’ll be ready.
How the Program is Structured
Legion Protocol is built across the week to balance intensity, recovery, and progression:
Two Dedicated Running Days We develop your aerobic base, pacing, and efficiency. These sessions build your engine from the ground up — improving your ability to sustain effort and recover between bouts.
Two Strength Days + Short Workouts Focused lifting sessions develop foundational strength while short, deliberate workouts train your ability to express that strength under fatigue. You’ll move with intent, not chaos.
Aerobic Conditioning Day (Long Session) This is where capacity is built. Longer, steady efforts designed to challenge your engine, improve durability, and reinforce movement efficiency over time.
Proving Grounds (Saturday) Your weekly test - This is where everything comes together — strength, engine, grit. Expect challenging, mixed modal sessions that push your limits and reinforce the standards of the program.
Prep
A
Monday - Aerobic run warm-up
1 round for quality: 600m light jog - Than 2 rounds dynamic WUP- 10/10 leg swings 10/10 lateral leg swings 10m single leg hop (L) 10m single leg hop (R) 10m heel walk (dorsiflexion bias) 10 90-90 hip drill and glute drive
B
Run
3 x 1000
Prep
A
Tuesday - Lower body and Threshold Warm-up
12 min Alt. EMOM: A. :45 secs Run or Erg of choice - RPE 6 B. :45 secs frog squat, rotate and reach C. :45 secs barbell stripper squats D. :30 sec plank hold
B
Back Squat
3 x 10 @ 55, 60, 65 %
C1
Romanian Deadlift with KB
4 x 15
C2
KB swings
4 x 10
Circuit
D
For time (15 min. cap) - 'Running Dumbbell DT' 5 rounds of: 12 DB deadlift 9 DB Hang power clean 6 DB push press 120m shuttle run (10 m shuttle) - No run option is 150m on C2 row/ski or 300m on C2 bike-erg.
Prep
A
Wednesday - Aerobic capacity
AMRAP 8 minutes: 5/5 x Push-up plank to toe touch 10 x Kettlebell swings (moderate) 15 x Air squats :20 sec dead hang :30 sec run or erg of choice - RPE 6
Circuit
B
Alt. EMOM 40 Mins 1. Max Cal row 2. 15 DB front squats 3. Max effort hand-release push-ups 4. Rest You go through one evolution 10 times (an evolution is 4 alt. mins). Aim is consistency across the max effort rounds, don't go out too hot but do not sandbag it. Have a total in mind before you start and challenge yourself to stick to that total.
Prep
A
Thursday - Aerobic Threshold Warm-up
1 round for quality: 800m run - increasing intensity every 200m < RPE 7 - Than 2 rounds dynamic WUP- 10/10 leg swings 10/10 lateral leg swings 10m single leg hop (L) 10m single leg hop (R) 10m heel walk (dorsiflexion bias) 10 90-90 hip drill and glute drive
B
1-mile Run
Prep
A
Friday - Upper Body and Threshold Warm-up
AMRAP 8 minutes: :30 sec run or erg of choice - RPE 6 10/10 x Banded thoracic rotation 15 x Knee push-ups 10 x Scap pull-ups 30m x SA KB overhead walk - out and back :30 sec tall plank shoulder taps
B
Bench Press
3 x 10 @ 55, 60, 65 %
C1
Alternating dumbbell Z-press
4 x 12.12
C2
Chest-Supported DB Row
4 x 12
Circuit
D
TABATA A 15:15/Work:rest - 8 rounds Alt. AB Sprint & push-ups TABATA B 15:15/Work:rest - 8 rounds Alt Ski-Erg Sprint & air squat Do each TABATA twice through - Alt. between TABATA A and TABATA B (A/B/A/B). Rest 2 mins between TABATAS. 22 mins total including rest.
Prep
A
Proving ground warm-up protocol
Proving ground warm-up protocol 2 rounds for quality - 8 min cap: 10 x 4-point squat (mobility) 10 x Kettlebell upright row 10 x Kettlebell swing 10 x Alt. KB goblet reverse lunge 10 x Cal erg 10 x Hollow rock 10 x Alt. superman
Circuit
B
Four (4) rounds alt. A/B/A/B 10 mins on:2 mins off (48 mins total) A. 500m erg 40 wall balls 30 box jump over 20 line facing burpee 10 SA alt. devils press AmREPs Cals on erg in rem. time B. 10 SA alt. devils press 20 line facing burpee 30 box jump over 40 wall balls 500m erg AmREPs 7.5m shuttle in rem. time
Brentyn Milverton
Founder & Director of Human Performance at Praetorian HP. Dip. ExSpSci Cert III & IV in Fitness CrossFit L2 ASCA L1 I built Praetorian on a simple belief: Strength is a responsibility. At Praetorian we train for longevity, resilience, and real-world performance. My coaching philosophy is values-led and scientifically grounded.
Whether you're looking to improve your fitness, expand your capacity, or take on a new challenge, Legion Protocol meets you where are and builds you forward. Consistent, purposeful training that develops your ability to move, work, and perform more over ti
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Lance
Defence and emergency service
Verified Athlete"I’ve been training with Praetorian for a while now and honestly can’t recommend it enough. The program is well structured, easy to follow, and actually delivers results. What really stands out is the level of support and communication any questions I’ve had have been answered quickly and properly."
Patrick
Defence and emergency service
Verified Athlete"The Praetorian program is an outstanding training system that delivers both structure and adaptability. It’s well thought out, easy to follow, and clearly designed with performance and durability in mind. Thank you to Brentyn for putting together such a high-quality program, it genuinely stands out."
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Legion Protocol - Subscription
Legion Protocol - Subscription
Legion Protocol - Subscription
